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Tuna, water-packed Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Tuna, water-packed (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 1 g of fat and 0 g of fiber. Its 96 µg of Selenium covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna, water-packed Nutrition Facts
Selected: 1 can (medium) · 120 g
115
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
1g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 92% · Fat 8%
Tuna, water-packed nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 296 mg | 13% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Can of Tuna, water-packed?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 115 kcal |
| 1 piece (small) | 50 g | 48 kcal |
| 1 serving (small) | 56 g | 54 kcal |
| 1 serving (medium) | 85 g | 82 kcal |
| 1 can (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (medium) | 100 g | 96 kcal |
| 1 piece (large) | 150 g | 144 kcal |
| 1 can (large) | 160 g | 154 kcal |
| 1 serving (large) | 170 g | 163 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Tuna, water-packed
Is water-packed tuna good for you?
Yes, water-packed tuna is a convenient, minimally processed source of protein and omega-3 fats. It is a useful pantry food, though the sodium content can vary by product, so compare labels if you are limiting salt.
Does water-packed tuna contain mercury?
Yes, tuna can contain mercury because it builds up in fish over time. Canned light tuna is generally lower in mercury than albacore, so vary your seafood choices and follow local guidance, especially for children.
What is the difference between water-packed tuna and oil-packed tuna?
Water-packed tuna is preserved in water, while oil-packed tuna is preserved in oil. The oil-packed version tends to taste richer and feel more tender; water-packed tuna has a lighter flavor and works well when you want to add your own dressing.
Is water-packed tuna already cooked?
Yes, water-packed tuna sold in cans is generally cooked during processing, so it is ready to eat when you open it. You can add it straight to salads, sandwiches, or pasta without cooking it first.
How long does water-packed tuna last after opening?
Transfer leftover water-packed tuna to a covered container and refrigerate it promptly. Use it within three to four days, and discard it if it develops an unusual smell, appearance, or texture.
Can you eat water-packed tuna during pregnancy?
Yes, tuna can be eaten during pregnancy, but the type and amount matter because tuna contains mercury. Follow current local pregnancy guidance; ask your healthcare professional if you need advice tailored to your pregnancy.
Should you drain water-packed tuna before using it?
Usually, yes: draining gives water-packed tuna a firmer texture and keeps sandwiches or salads from becoming watery. You can keep a little of the packing liquid for pasta or another dish that needs moisture.
Can you freeze water-packed tuna after opening the can?
Yes, freeze opened water-packed tuna in an airtight container. Thaw it in the refrigerator; freezing can make the texture softer, so it is often best used in cooked dishes, pasta, or a mixed filling.
Why does water-packed tuna sometimes taste dry?
Water-packed tuna can seem dry because it contains no added oil to coat the flakes. Mix it with a dressing, mayonnaise, yogurt, or a little olive oil, or add it to a moist sauce just before serving.
Do you need to rinse water-packed tuna before eating it?
No, rinsing water-packed tuna is not necessary; draining is usually enough. Rinsing may wash away some salt, but it can also weaken the flavor and make the flakes less appealing.
Tuna, water-packed Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
12.6mg · 79% DV
B6
1.13mg · 66% DV
B2
0.19mg · 15% DV
Minerals
Selenium
96µg · 175% DV
Iodine
60µg · 40% DV
Phosphorus
264mg · 38% DV
Sodium
296mg · 13% DV
Potassium ⭐
284mg · 8% DV
Tuna, water-packed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna, water-packed
To burn the 115 calories in 1 can (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tuna, water-packed?
Tuna, water-packed is cooked tuna preserved in water, rather than oil. Once drained, it has a mild, clean flavour and a moist, flaky texture, making it easy to mix into a meal without adding much richness.
It is commonly used in salads, sandwiches, pasta and wraps; lemon, herbs, crunchy vegetables or a little olive oil complement it well. Across many English-speaking countries, it is a convenient pantry staple for quick lunches, though it can also be served with grains or beans for a more substantial meal. It is high in protein and low in fat. For a lighter tuna salad, use yoghurt or lemon dressing instead of a generous amount of mayonnaise.
How Nutritious Is Tuna, water-packed?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tuna, water-packed Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tuna, water-packed Contain Allergens?
Contains these allergens:
Which Diets Is Tuna, water-packed Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tuna, water-packed Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.